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You are here: Home / Health / How to Get Your Protein Needs Without Eating Meat

How to Get Your Protein Needs Without Eating Meat

February 8, 2019 by Valerie Kirwin

If you are trying to have well-balanced and healthy diet, then protein is an important element. But are you aware that you can have proper protein intake without consuming meat?

How to Get Your Protein Needs Without Eating Meat

To satisfy your protein need, you should consume small amount of protein for the rest of the day. It is also important to consume quality protein.

Eggs and dairy products are rich in protein as these foods are rich in all of the essential amino acids. On the other hand, the plant-based proteins, except some grains and soy beans, are proven to be incomplete proteins.

So you must consume various protein sources throughout the day to provide your body with the essential amino acids.

  1. Legumes

Beans, peas and beans belong to this group. Legumes are rich in protein, fiber and iron. You can add them in your meals instead of meat.

Legumes, 1 cup cooked Protein Calories                Fiber

  • Soybeans 29 g        298         10 g
  • Lentils 18 g        230         16 g
  • Split peas 16 g        231         16 g
  • Navy beans 16 g        258         12 g
  • Garbanzo beans (chickpeas) 15 g        269         12 g
  • Black beans 15 g        227         15 g
  • Kidney beans 15 g        225         11 g
  • Lima beans 15 g        216         13 g
  • Pinto beans 14 g        234         15 g
  1. Nuts

Nuts are also rich in protein. Peanuts, pine nuts, almonds, cashews and pistachios contain more protein than hazelnuts and chestnuts. Nuts are also a rich source of heart-healthy fatty acids, fiber and antioxidant (vitamins A and E)

Nuts, 1/4 cup     Protein Calories                Fat

  • Peanuts, raw 9 g          207         18 g
  • Almonds, dry roasted 8 g          206         18 g
  • Pistachios 6 g          171         14 g
  • Hazelnuts 5 g          212         21 g
  • Pine nuts 5 g          229         23 g
  • Cashews, raw 5 g          197         16 g
  • Walnuts 4 g          164         16 g
  1. Seeds

Seeds have unsaturated fats and phytochemicals which are known to help against heart disease and preventing cancer. You can add sunflower seeds in your salads and pasta. Add sesame seeds on steamed vegetables.

  • Seeds (1/4 cup) Protein Calories                Fat
  • Hemp seeds 15 g        232         18 g
  • Pumpkin seeds, roasted 9 g          187         16 g
  • Flaxseed 8 g          191         13 g
  • Sunflower seeds, roasted 8 g          205         18 g
  • Sesame seeds, roasted 6 g 206         18 g
  1. Soy

Soy’s protein is very similar to the animal protein. Soy milk, tofu, tempeh and vegetable burger belong to this group.

Soy Foods           Protein Calories                Fat

    • Soybeans, 1 cup cooked 29 g        298         10 g
    • Tempeh, 4 oz cooked 21 g        223         13 g
    • Edamame, 1 cup shelled 20 g        240         10 g
    • TVP, 1/4 cup dry 12 g        80           0 g
    • Soy nuts, 1/4 cup roasted 11 g        200         1 g
    • Tofu, 4 oz raw 9 g          86           5 g
    • Soy nut butter, 2 tablespoons 7 g          170         11 g
    • Soymilk, 1 cup sweetened 7 g          100         5 g
    • Soymilk, 1 cup unsweetened 7 g          80           5 g
  1. Dairy

This group includes cheddar, cottage cheese, etc. Also eggs, ice cream and milk which  are also rich in adequate amount of protein, while also contain high calcium content.

Dairy      Protein Calories                Fat

  • Fat-free cottage cheese, 1 cup 31 g        160         1 g
  • 2% cottage cheese, 1 cup 30 g        203         4 g
  • 1% cottage cheese, 1 cup 28 g        163         2 g
  • Fat-free plain yogurt, 1 cup 14 g        137         0 g
  • Low-fat plain yogurt, 1 cup 13 g        155         4 g
  • Parmesan cheese, 1 oz grated 12 g        129         9 g
  • Whole milk yogurt, 1 cup 9 g          150         8 g
  • Goat’s milk, 1 cup 9 g          168         10 g
  • 1% milk, 1 cup 8 g          102         2 g
  • Swiss cheese, 1 oz 8 g          106         8 g
  • 2% milk, 1 cup 8 g          121         7 g
  • 25% (whole) milk, 1 cup 8 g          146         8 g
  • Low-fat cheddar/Colby cheese, 1 oz 7 g          49           2 g
  • Part-skim mozzarella cheese, 1 oz 7 g          72           5 g
  • Provolone cheese, 1 oz 7 g 100         8 g
  • Cheddar cheese, 1 oz 7 g          114         9 g
  • Blue cheese, 1 oz 6 g          100         8 g
  • American cheese, 1 oz 6 g          106         9 g
  • Goat cheese, 1 oz 5 g          76           6 g
  • Feta cheese, 1 oz 4 g          75           6 g
  • Part-skim ricotta cheese, 1 oz 3 g          39           2 g
  1. Grains

Grains are quite rich in protein and are especially beneficial for muscle-building. Grains are a great source of whole-grain carbohydrates.

Grains   Protein Calories                Fiber

    • Amaranth, 1 cup cooked 9 g          238         9 g
    • Quinoa, 1 cup cooked 9 g          254         4 g
    • Whole wheat pasta, 1 cup cooked 8 g          174         6 g
    • Barley, 1 cup cooked 7 g          270         14 g
    • Spelt, 4 oz cooked 6 g          144         4 g
    • Oats, 1 cup cooked 6 g          147         4 g
    • Bulgur, 1 cup cooked 6 g          151         8 g
    • Buckwheat, 1 cup cooked 6 g          155         5 g
    • Brown rice, 1 cup cooked 5 g          216         4 g
    • Whole wheat bread, 1 slice 4 g          128         3 g
    • Sprouted grain bread, 1 slice 4 g

Source: http://www.1mhealthtips.com

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